Plan Focus: Busy Operator Training Plan

By Rob Shaul

The Busy Operator Training Plan was developed after I received multiple emails from deployed military athletes who had completed our venerable Operator Sessions before deployment, but downrange simply didn’t have the time to complete the full 60-minute Operator Sessions

Upon these requests, I developed a stripped down version of the Operator Sessions which could be completed in 30-45 minutes. Out of this our first version of the Busy Operator Training plan was developed.

I’ve since updated and expanded this plan multiple times over the years – the current version was updated in April, 2017.

This 6-week, 5 day/week  training program provides short, intense, 30-45 minute training sessions for tactical athletes who have minimal training time.

The program deploys MTI’s Fluid Periodization methodology to train strength, work capacity, chassis integrity and military endurance (running, rucking, loaded step ups) concurrently.


Weeks 1-2 in the Training Plan have a Strength Emphasis. Here is the Week 1-2 Schedule:

  • Monday: Strength
  • Tuesday: Work Capacity, Chassis Integrity
  • Wednesday: Strength
  • Thurdsday: Endurance
  • Friday: Strength

Weeks 3-4 in the Training Plan have a Work Capacity Emphasis. Here is the Week 3-4 Schedule:

  • Monday: Work Capacity, Chassis Integrity
  • Tuesday: Work Capacity, Chassis Integrity
  • Wednesday: Strength
  • Thurdsday: Endurance
  • Friday: Work Capacity, Chassis Integrity

Weeks 5-6 in the Training Plan have an Endurance Emphasis. Here is the Week 5-6 Schedule:

  • Monday: Endurance
  • Tuesday: Strength
  • Wednesday: Work Capacity, Chassis Integrity
  • Thurdsday: Endurance
  • Friday: Endurance

This is Version 2 of this training plan, updated April, 2017. 


This program is specifically designed for military and other tactical athletes. Completion of the program requires a fully-equipped functional gym, complete with barbells, racks, and plyo boxes. In addition, you will need a 25# weight vest, or Individual Body Armor, plus a ruck for rucking and weighted pull ups, and boots/shoes for rucking. A stop watch with an interval timer will make working through the session easier. Timex Ironman is best.


How long will sessions last?
These training sessions are specifically designed to be completed in 30-45 minutes. Work briskly, but not frantically, through these training sessions.

What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. Don’t skip ahead.

Is carrying the 10# sledgehammer/dumbbell or rubber rifle necessary?
Yes – it mimics rucking with a rifle, and is great grip strength training.

Any modifications for women?
These are prescribed in the training plan. For example, if the session calls for Power Cleans at 85/135#, the first load – 85# – is for women, and the second load – 135# – is for men.

Can I see sample training?
Click the product link above then click “Sample Training” tab above to see the entire first week of programming.

What if I have more questions?


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